Surviving in the Fast Food Jungle
Everyone knows that fast food, for the most part, really isn’t that good for you. It’s usually very low in nutrients and very high in calories, trans fat and hydrogenated oils.
So, when you’re on the run and there’s no other option but to eat at a fast food joint, but you’re trying to stay healthy or stick to your weight loss plan, what do you do?
Well, for starters most fast food places now have healthier options so you can stay on track better than you used to be able to.
For instance, that fish or chicken sandwich might seem like a healthier option than that burger, but wait a minute… Is that fish or chicken patty ground and deep fried?
Or is it grilled?
If it’s a deep fried version then it more than likely has more calories and ‘bad fats’ in it than the burger option.
However, if the chicken or fish is grilled (and skinless) you’ll be doing the right thing. Order up, it’s a good option!
Make it even healthier by removing the top half of the bun before eating it. Less refined flour in your meal equals less empty calories to sabotage your health or weight loss goals.
Or, if you can get a grilled chicken or fish wrap instead of a sandwich (try for a whole wheat wrap, instead of a white flour version) you’ll probably wind up with a meal that’s mostly veggies and some lean meat, and not much bread. Right on!
If you MUST have that beef burger, try to order one that’s heavy on the lettuce, tomato, onion and pickle, and light on the high calorie stuff like sauces, cheese and bacon. And again, remove the top half of the bun and you’re eating healthier already.
If you’re in need of condiments on that burger, opt for mustard or even ketchup instead of mayonnaise or “special signature sauce”. Mayo and special sauce are usually pretty high in calories and those evil “bad fats”.
You might even try ordering off the kiddie menu.
Usually fast food places make their meals far too large for one adult anyway, so you might find that the kiddie sizes satisfy you without over-stuffing you with calories.
With respect to side dishes, do your utmost to stay away from the deep fried items like french fries, onion rings and ‘chicken nuggets’.
Anything deep fried is surely going to be wildly caloric and will only sabotage even the best efforts to keep it healthy or lower in calories.
So, how about a side salad instead?
But watch out, those creamy dressings are also pretty high in calories and hydrogenated oils. Try something like vinaigrette instead or even olive oil & balsamic vinegar if it’s available.
As a matter of fact, when it comes to salads, you can usually find some kind of ‘salad with lean, grilled meat and nuts’ option as an entrée at the fast food restaurants these days.
So, why not skip the burger, wrap or sandwich completely and have one of these yummy and more nutritious salads instead?
And by all means stay away from drinks like milkshakes and soda pop.
They are extremely caloric, and when it comes to soda pop, they are nothing but empty calories and completely devoid of any nutrition whatsoever.
If you need a drink, water will always be your best choice, but coffee and tea are also better options than milkshakes or soda pop.
Just don’t add huge amounts of sugar or creamer in the coffee or you’re just putting back in the calories you just took out by choosing these options.
And if you MUST have that fizzy drink, try club soda for a change. All the fizz and none of the calories!
So, next time you’re stuck eating at a fast food restaurant because there just is no other choice (or majority rules with your friends or colleagues), stick with these healthier options so you aren’t forced to sabotage your health or weight loss goals.
Know this stuff will kill you eventually but deep down do you still kinda want to get your “fast food fix” without wreaking havoc in your body?
Ever wonder if it’s possible to make healthier versions of these types of foods at home?
Well, YAH, it TOTALLY IS POSSIBLE! And Dave Ruel shows you how.
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… the list just goes on and on and on …
You may never “need” another ‘fast food fix’ again, once you’ve tried Dave’s delicious concoctions.
So, kick that evil ‘fast food habit’ now and start looking better and feeling better today!
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Have a fit, fun and fantastic day.
Girlwithnoname
10803
November 26th, 2010 at 2:50 pm
These are good tips, however I would never do things like avoiding eating top half of the bun or ordering kiddie menu. I think that it’s much easier to just fast after this social eating event. And if you know it in advance, then will have the opportunity to just fast before and after thus still be in a caloric deficit.
If you are happy with your fat percentage, meaning you don’t need to lose more fat, you fast one or twice a week, you eat below your BMR estimate, then you may overeat once a while, because you will be always in a deficit.
And if you somehow gained fat, you know the mechanics of this process, so it’s easy to get to the leanness back again.
Vaclav Gregor
PS: Keep up these great articles.
November 26th, 2010 at 5:49 pm
Thanks Vaclav. Yes, fasting CAN make up for a big calorie meal or day. However, the intent of the article was to show what options there are if you don’t WANT a big calorie meal but are stuck in a fast food place anyway.
For anyone interested in more about what Vaclav was referring to Intermittent Fasting, head over to Brad Pilon‘s page, his book Eat Stop Eat pretty much explains what it is and how to do it properly: http://gwnn.me/ESE
November 27th, 2010 at 4:20 am
Yea I know that purpose of the article was to show how people can lower the amount of calories while eating in the fasst food restaurant. But I think that this is not necessery. If I seen somebody removing the top half of the bun before eating it, I would probably think that he is little bit obsessed by the calories.
The way I do is, if I’m out at some social eating event, then I don’t care how many calories I eat and I fast after. If I know it in advance I will fast before as well. For me it seems as a better solution.
This is what I meant by the first comment. But this is the way people want to eat, then be it.
Vaclav Gregor
November 27th, 2010 at 6:34 am
Ordering from the kiddie menu is a win-win strategy. Smaller portions, lower price and increasingly healthier sides. My favorite is Boston Market. I just skip the muffin.
Winning at Weight Loss
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